7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline

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Valeriia Veksler is a registered nurse with a background in cosmetic medicine. She’s been practicing for 7 years, and on the strength of that, is going to teach us how to give our face some love for 7 minutes:

The routine, step by step

Preparation: clean your face and apply your usual moisturizer. Breathe deeply: Inhale through the nose, exhale to release tension.

Neck massage: use fingertips in circular motion from the bottom of the neck to the hairline and back for 30 seconds. This helps promote blood flow to the face.

Sternocleidomastoid massage: use knuckles to massage in circles from the sternal area up to the jawline and down to the collarbone for 30 seconds. Keep posture straight, shoulders down, and relax muscles.

Collarbone pressure: apply and release pressure with fingertips above the collarbones for 30 seconds. This stimulates lymphatic flow and helps reduce puffiness.

Under-chin massage: use knuckles to massage side-to-side under the chin for 30 seconds. Relax the under-chin area and promote lymphatic drainage.

Jawline massage: with knuckles, massage from the chin towards the ears in circular motion for 30 seconds. Relax the jaw.

Nasolabial fold and nose massage: place index fingers near nostrils and move mouth in a “O” shape, then massage around the nostrils and up the nose for 30 seconds.

Smile line lift: press palms on the smile lines and slide hands up towards the temples for 30 seconds. This helps lift the face and sculpt cheekbones.

Under-eye massage: use index fingers in a hook shape, massaging under the eyes along the bone structure for 30 seconds. This promotes blood flow and lymphatic drainage.

Temple lift: use fingertips to lift the area near the left temple for 30 seconds, then assist with the opposite hand to lift further. Repeat on the other side. This reduces crow’s feet and lifts the corners of the eyes.

Forehead lift: place hands on the forehead, lock fingers, and gently elevate the skin upwards. Glide fingers towards the hairline for 30 seconds. This promotes blood flow and smooths the forehead.

Relax 11 Lines: place fingers at the center of the forehead, gently press into the tissue, and let them glide away from each other towards the eyebrows for 30 seconds.

Bonus:

  • Ensure good posture throughout.
  • Relax, stay mindful, and breathe deeply during the exercises.
  • Feel the warmth and energy from improved circulation, after the routine.

For more on all of this plus a visual demonstration of everything, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

Take care!

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  • Cherries vs Cranberries – Which is Healthier?

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    Our Verdict

    When comparing cherries to cranberries, we picked the cherries.

    Why?

    In terms of macros, cherries have a little more protein (but it’s not much) while cranberries have a little more fiber. Despite this, cherries have the lower glycemic index—about half that of cranberries.

    In the category of vitamins, cherries have a lot more of vitamins A, B1, B2, B3, B9, and a little more choline, while cranberries have more of vitamins B5, B6, C, E, and K. A modest win for cherries here.

    When it comes to minerals, things are more divided: cherries have more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while cranberries have more manganese. An easy win for cherries here.

    This all adds up to a total win for cherries, but both of these fruits are great and both have their own beneficial properties (see our main features below!)

    Want to learn more?

    You might like to read:

    Take care!

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  • Tasty Tabbouleh with Tahini

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    Tabbouleh is a salad, but it’s not “just a salad”. It’s a special kind of salad that’s as exciting for the tastebuds as it is healthy for the body and brain. Its core ingredients have been traditional for about a dozen generations, and seasonings are always a personal matter (not to mention that Lebanese tabbouleh-makers centuries ago might not have used miso and nooch, as we will today), but the overall feel of the Gestalt of tabbouleh seasonings remains the same, and this recipe is true to that.

    You will need

    For the tabbouleh:

    • 1 cup bulgur wheat
    • 1 cup plum tomatoes, chopped
    • 1 cucumber, peeled and chopped (add the peel to a jug of water and put it in the fridge; this will be refreshing cucumber water later!)
    • 1 cup chickpeas, cooked without salt
    • 1/2 cup parsley, chopped
    • 1/2 cup mint, chopped
    • 2 spring onions, finely chopped
    • 2oz fresh lemon juice
    • 1 tsp white miso paste
    • 1 tsp garlic powder
    • 1 tsp ground cumin
    • 1 tsp ground celery seeds
    • 1 tsp ground nigella seeds
    • 1 tsp ground black pepper
    • 1 tsp MSG, or 1/2 tsp low sodium salt (you can find it in supermarkets, the sodium chloride is cut with potassium chloride to make it have less sodium and more potassium)
    • 1 tbsp nutritional yeast (nooch), ground (it comes in flakes; you will have to grind it in a spice grinder or with a pestle and mortar)

    For the tahini sauce:

    • 3 garlic cloves, crushed
    • 3 tbsp tahini
    • 1 tbsp fresh lemon juice
    • 1 tbsp white miso paste
    • 1 tsp ground cumin

    To serve:

    • A generous helping of leafy greens; we recommend collard greens, but whatever works for you is good; just remember that dark green is best. Consider cavolo nero, or even kale if that’s your thing, but to be honest this writer doesn’t love kale
    • 1 tsp coarsely ground nigella seeds
    • Balsamic vinegar, ideally aged balsamic vinegar (this is thicker and sweeter, but unlike most balsamic vinegar reductions, doesn’t have added sugar).

    Method

    (we suggest you read everything at least once before doing anything)

    1) Rinse the bulgur wheat and then soak it in warm water. There is no need to boil it; the warm water is enough to soften it and you don’t need to cook it (bulgur wheat has already been parboiled before it got to you).

    2) While you wait, take a small bowl and mix the rest of the ingredients from the tabbouleh section (so, the lemon juice, miso paste, and all those ground spices and MSG/salt and ground nutritional yeast); you’re making a dressing out of all the ingredients here.

    3) When the bulgur wheat is soft (expect it to take under 15 minutes), drain it and put it in a big bowl. Add the tomatoes, cucumber, chickpeas, parsley, mint, and spring onions. This now technically qualifies as tabbouleh already, but we’re not done.

    4) Add the dressing to the tabbouleh and mix thoroughly but gently (you don’t want to squash the tomatoes, cucumber, etc). Leave it be for at least 15 minutes while the flavors blend.

    5) Take the “For the tahini sauce” ingredients (all of them) and blend them with 4 oz water, until smooth. You’re going to want to drizzle this sauce, so if the consistency is too thick for drizzling, add a little more water and/or lemon juice (per your preference), 1 tbsp at a time.

    6) Roughly chop the leafy greens and put them in a bowl big enough for the tabbouleh to join them there. The greens will serve as a bed for the tabbouleh itself.

    7) Drizzle the tahini over the tabbouleh, and drizzle a little of the aged balsamic vinegar too.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • A Deeper Dive Into Seaweed

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    We wrote briefly about nori yesterday, when we compared it with well-known superfood spirulina. In nutritional terms, it blew spirulina out of the water:

    Spirulina vs Nori – Which Is Healthier?

    We also previously touched on it here:

    21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here

    What is nori?

    Nori is a seaweed, but that can mean lots of different things. In nori’s case, it’s an aggregate of several kinds of red algae that clump together in the sea.

    When dried and/or toasted (which processes improve* the nutritional value rather than diminishing it, by the way), it looks dark green or dark purple to black in color.

    *Effects of pan- and air fryer-roasting on volatile and umami compounds and antioxidant activity of dried laver (Porphyra dentata) ← this is nori, by another name

    If you enjoy sushi, nori is the dark flat sheety stuff that other things are often wrapped in.

    The plant that has animal nutrients

    As established in the head-to-head we linked above, nori is a nutritional powerhouse. But not only is it very full of the perhaps-expected vitamins and minerals, it also contains:

    Omega-3 fatty acids, including EPA, which plants do not normally have (plants usually have just ALA, which the body can convert into other forms including EPA). While ALA is versatile, having EPA in food saves the body the job of converting it, and thus makes it more readily bioavailable. For more on the benefits of this, see:

    What Omega-3 Fatty Acids Really Do For Us

    Iodine, which land plants don’t generally have, but seaweed usually does. However, nori contains less iodine than other kinds of seaweed, which is (counterintuitively) good, since other kinds of seaweed often contain megadoses that go too far the other way and can cause different health problems.

    • Recommended daily amount of iodine: 150µg ← note that’s micrograms, not milligrams
    • One 10g serving of dried nori contains: 232µg ← this is good
    • Tolerable daily upper limit of iodine: 1,100µg (i.e: 1.1mg)
    • One 10g serving of dried kombu (kelp) contains: 13,270µg (i.e: 13.3mg) ← this is far too much; not good!

    So: a portion of nori puts us into the healthiest spot of the range, whereas a portion of another example seaweed would put us nearly 13x over the tolerable upper limit.

    For why this matters, see:

    As you might note from the mentions of both hypo- and hyperthyroidism, (which are exacerbated by too little and too much iodine, respectively) hitting the iodine sweet spot is important, and nori is a great way to do that.

    Vitamin B12, again not usually found in plants (most vegans supplement, often with nutritional yeast, which is technically neither an animal nor a plant). However, nori scores even higher:

    Vitamin B12-Containing Plant Food Sources for Vegetarians

    Beyond nutrients

    Nori is also one of the few foods that actually live up the principle of a “detox diet”, as it can help remove toxins such as dioxins:

    Detox diets for toxin elimination and weight management: a critical review of the evidence

    It’s also been…

    ❝revealed to have anti-aging, anti-cancer, anti-coagulant, anti-inflammatory, anti-microbial, anti-oxidant, anti-diabetic, anti-Alzheimer and anti-tuberculose activities.❞

    ~ Dr. Şükran Çakir Arica et al.

    Read: A study on the rich compounds and potential benefits of algae: A review

    (for this to make sense you will need to remember that nori is, as we mentioned, an aggregate of diverse red algae species; in that paper, you can scroll down to Table 1, and see which species has which qualities. Anything whose name starts with “Porphyra” or “Porphridum” is found in nori)

    Is it safe?

    Usually! There are two potential safety issues:

    1. Seaweed can, while it’s busy absorbing valuable minerals from the sea, also absorb heavy metals if there are such pollutants in the region. For this reason, it is good to buy a product with trusted certifications, such that it will have been tested for such along the way.
    2. Seaweed can, while it’s busy absorbing things plants don’t usually have from the sea, also absorb allergens from almost-equally-small crustaceans. So if you have a seafood allergy, seaweed could potentially trigger that.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Top 10 Causes Of High Blood Pressure
  • Alzheimer’s may have once spread from person to person, but the risk of that happening today is incredibly low

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    An article published this week in the prestigious journal Nature Medicine documents what is believed to be the first evidence that Alzheimer’s disease can be transmitted from person to person.

    The finding arose from long-term follow up of patients who received human growth hormone (hGH) that was taken from brain tissue of deceased donors.

    Preparations of donated hGH were used in medicine to treat a variety of conditions from 1959 onwards – including in Australia from the mid 60s.

    The practice stopped in 1985 when it was discovered around 200 patients worldwide who had received these donations went on to develop Creuztfeldt-Jakob disease (CJD), which causes a rapidly progressive dementia. This is an otherwise extremely rare condition, affecting roughly one person in a million.

    What’s CJD got to do with Alzehimer’s?

    CJD is caused by prions: infective particles that are neither bacterial or viral, but consist of abnormally folded proteins that can be transmitted from cell to cell.

    Other prion diseases include kuru, a dementia seen in New Guinea tribespeople caused by eating human tissue, scrapie (a disease of sheep) and variant CJD or bovine spongiform encephalopathy, otherwise known as mad cow disease. This raised public health concerns over the eating of beef products in the United Kingdom in the 1980s.

    Human growth hormone used to come from donated organs

    Human growth hormone (hGH) is produced in the brain by the pituitary gland. Treatments were originally prepared from purified human pituitary tissue.

    But because the amount of hGH contained in a single gland is extremely small, any single dose given to any one patient could contain material from around 16,000 donated glands.

    An average course of hGH treatment lasts around four years, so the chances of receiving contaminated material – even for a very rare condition such as CJD – became quite high for such people.

    hGH is now manufactured synthetically in a laboratory, rather than from human tissue. So this particular mode of CJD transmission is no longer a risk.

    Scientist in a lab
    Human growth hormone is now produced in a lab.
    National Cancer Institute/Unsplash

    What are the latest findings about Alzheimer’s disease?

    The Nature Medicine paper provides the first evidence that transmission of Alzheimer’s disease can occur via human-to-human transmission.

    The authors examined the outcomes of people who received donated hGH until 1985. They found five such recipients had developed early-onset Alzheimer’s disease.

    They considered other explanations for the findings but concluded donated hGH was the likely cause.

    Given Alzheimer’s disease is a much more common illness than CJD, the authors presume those who received donated hGH before 1985 may be at higher risk of developing Alzheimer’s disease.

    Alzheimer’s disease is caused by presence of two abnormally folded proteins: amyloid and tau. There is increasing evidence these proteins spread in the brain in a similar way to prion diseases. So the mode of transmission the authors propose is certainly plausible.

    However, given the amyloid protein deposits in the brain at least 20 years before clinical Alzheimer’s disease develops, there is likely to be a considerable time lag before cases that might arise from the receipt of donated hGH become evident.

    When was this process used in Australia?

    In Australia, donated pituitary material was used from 1967 to 1985 to treat people with short stature and infertility.

    More than 2,000 people received such treatment. Four developed CJD, the last case identified in 1991. All four cases were likely linked to a single contaminated batch.

    The risks of any other cases of CJD developing now in pituitary material recipients, so long after the occurrence of the last identified case in Australia, are considered to be incredibly small.

    Early-onset Alzheimer’s disease (defined as occurring before the age of 65) is uncommon, accounting for around 5% of all cases. Below the age of 50 it’s rare and likely to have a genetic contribution.

    Older man places his hands on his head
    Early onset Alzheimer’s means it occurs before age 65.
    perfectlab/Shutterstock

    The risk is very low – and you can’t ‘catch’ it like a virus

    The Nature Medicine paper identified five cases which were diagnosed in people aged 38 to 55. This is more than could be expected by chance, but still very low in comparison to the total number of patients treated worldwide.

    Although the long “incubation period” of Alzheimer’s disease may mean more similar cases may be identified in the future, the absolute risk remains very low. The main scientific interest of the article lies in the fact it’s first to demonstrate that Alzheimer’s disease can be transmitted from person to person in a similar way to prion diseases, rather than in any public health risk.

    The authors were keen to emphasise, as I will, that Alzheimer’s cannot be contracted via contact with or providing care to people with Alzheimer’s disease.The Conversation

    Steve Macfarlane, Head of Clinical Services, Dementia Support Australia, & Associate Professor of Psychiatry, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Food For Life Cookbook – by Dr. Tim Spector

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve previously reviewed Dr. Spector’s “Food For Life”, and while that was more of an “explanatory science” book, this one takes that science (reiterating it more briefly this time, by way of introduction) and makes a cookbook of it.

    The nutritional emphasis in these recipes is on two things: maximizing fiber, and maximizing plant diversity. The recipes are not all vegan or even vegetarian, but they are plant-centric, and if the reader is vegetarian/vegan, then substitutions are easy to make.

    The recipes themselves are simple without being boring, and are easy to follow, with full-page photos to accompany them. The science parts are very clear, accessible, and pop-science in style.

    Bottom line: if you’d like to incorporate more fiber and more plants into your diet without it being a burden, this book is great for that.

    Click here to check out the Food For Life Cookbook, and get cooking for life!

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  • Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    First things first… How much fiber should we be eating?

    *This one is also a great read to understand more about the “why” of fiber

    Meanwhile, the average American gets 16g of fiber per day.

    So, how to get more fiber, without piling on too many carbs?

    Foods that contain fiber generally contain carbs (there’s a limit to how much celery most people want to eat), so there are two key ideas here:

    • Getting a good carb:fiber ratio
    • Making substitutions that boost fiber without overdoing (or in some case, even changing) carbs

    Meat → Lentils

    Well-seasoned lentils can be used to replaced ground beef or similar. A cup of boiled lentils contains 18g of fiber, so you’re already outdoing the average American’s daily total.

    Meat → Beans

    Black beans are a top-tier option here (15g per cup, cooked weight), but many kinds of beans are great.

    Chicken/Fish → Chickpeas

    Yes, chicken/fish is already meat, but we’re making a case for chickpeas here. Cooked and seasoned appropriately, they do the job, and pack in 12g of fiber per cup. Also… Hummus!

    Bonus: Hummus, eaten with celery sticks.

    White pasta/bread → Wholewheat pasta/bread

    This is one where “moderation is key”, but if you’re going to eat pasta/bread, then wholewheat is the way to go. Fiber amounts vary, so read labels, but it will always have far more than white.

    Processed salty snacks → Almonds and other nuts

    Nuts in general are great, but almonds are top-tier for fiber, amongst other things. A 40g handful of almonds contains about 10g of fiber.

    Starchy vegetables → Non-starchy vegetables

    Potatoes, parsnips, and their friends have their place. But they cannot compete with broccoli, peas, cabbage, and other non-starchy vegetables for fiber content.

    Bonus: if you’re going to have starchy vegetables though, leave the skins on!

    Fruit juice → Fruit

    Fruit juice has had most, if not all, of its fiber removed. Eat an actual juicy fruit, instead. Apples and bananas are great options; berries such as blackberries and raspberries are even better (at around 8g per cup, compared to the 5g or so depending on the size of an apple/banana)

    Processed cereals → Oats

    5g fiber per cup. Enough said.

    Summary

    Far from being a Herculean task, getting >30g of fiber per day can be easily accomplished by a lentil ragù with wholewheat pasta.

    If your breakfast is overnight oats with fruit and some chopped almonds, you can make it to >20g already by the time you’ve finished your first meal of the day.

    Enjoy!

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